Kamil Perry
Cheese is a beloved food for many, but its nutritional profile has sparked concerns about its impact on heart health. While cheese is a source of protein and calcium, it is also high in saturated fat and salt, which can elevate cholesterol levels and blood pressure, increasing the risk of cardiovascular disease. However, research on the link between cheese consumption and heart health has yielded mixed results, with some studies suggesting a neutral effect. The type of cheese and individual health factors also play a role in the overall impact on heart health. So, is cheese really bad for your heart? Let's delve into the evidence and explore the nuances of this debate.
| Characteristics | Values |
|---|---|
| Cheese's effect on heart health | Neutral effect on heart health, according to some sources. Others suggest that cheese can be included in a heart-healthy diet, but in moderation and with certain considerations. |
| Considerations | Cheese is high in saturated fat, which can increase LDL cholesterol and the risk of heart disease. It is also high in salt and calories. |
| Recommendations | The American Heart Association recommends limiting saturated fat to 5%-6% of total daily calories. The Heart Foundation recommends reduced-fat cheese for people with heart disease or high cholesterol. Experts suggest eating cheese in moderation, opting for low-fat or reduced-fat varieties, and pairing it with other heart-healthy foods. Mozzarella is recommended as a lower-sodium, lower-fat option that is also a good source of protein and calcium. |
| Health benefits | Cheese contains beneficial nutrients such as protein, calcium, and vitamin D. Research suggests that eating small portions of cheese may be beneficial for heart health and may reduce the risk of type 2 diabetes. |
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What You'll Learn
Cheese is high in saturated fat and salt
Cheese is a popular food, but it is also one that is suggested to be eaten in moderation, especially for those with heart disease. This is because cheese is high in saturated fat and salt.
Saturated fats tend to raise harmful LDL cholesterol, which can increase the risk of heart disease. The American Heart Association recommends limiting saturated fat to 5% to 6% of total daily calories, or about 13 grams per day for a 2,000-calorie diet. Cheese is a major source of saturated fat in the average American diet, and a generous handful of cheddar, which is easy to sprinkle on spaghetti bolognese, for example, could easily weigh 50g, adding 230kcal to your meal.
Salt, or sodium, can also increase blood pressure and have other negative effects on the body. While mozzarella is lower in sodium than other cheeses, Dr. Chen warns that it is still a good idea to avoid mozzarella cheeses with too much salt. The American Heart Association suggests limiting sodium intake to 2,300 milligrams per day but ideally no more than 1,500 milligrams, especially for those with high blood pressure.
The Heart Foundation recommends reduced-fat milk, yogurt, and cheese for people with heart disease or high cholesterol, as the fat in dairy products can raise cholesterol levels more for these groups. However, the foundation also notes that without enough evidence to say one is better than the other, healthy people can choose between full-fat or reduced-fat dairy products.
While cheese is high in saturated fat and salt, it also contains beneficial nutrients like protein and calcium. Research has not found a direct link between eating cheese and developing cardio-metabolic diseases, and some studies have even suggested that eating a small portion of cheese every day may be beneficial for your heart.
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Research suggests cheese can be part of a heart-healthy diet
While cheese is a major source of saturated fat, which can increase harmful LDL cholesterol and boost heart disease risk, research on the role of dairy in heart disease risk has been mixed. Some studies have found no significant association between dietary saturated fat intake and the risk of coronary heart disease, stroke, or cardiovascular disease.
Additionally, several studies have suggested that diets that include dairy products, even full-fat dairy, do not seem to raise heart disease risk and may even help reduce the risk of obesity and type 2 diabetes. A 2023 study also suggested that cheese may lower the risk of cardiovascular disease. A meta-analysis including 12 prospective cohort studies also demonstrated no significant increases in cardiovascular diseases for a high intake of saturated fat compared with a low intake.
The Heart Foundation recommends that milk, yoghurt, and cheese can be eaten as part of a heart-healthy diet, but most of the fat in the diet should come from fish, nuts, seeds, and healthy oils. They also recommend reduced-fat milk, yoghurt, and cheese for people with heart disease or high cholesterol, as the fat in dairy products can raise cholesterol levels more for these groups.
Cheese also contains beneficial nutrients like protein and calcium. However, it is recommended to eat cheese in moderation, especially for those with heart disease. To include cheese in a heart-healthy diet, it is important to be mindful of the sodium and saturated fat content and pair it with other heart-healthy foods.
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Cheese is a good source of calcium
There are conflicting findings on the impact of cheese consumption on heart health. While some studies have found a link between cheese intake and a reduced risk of cardiovascular diseases, others have highlighted the presence of saturated fats in dairy products, which can elevate LDL cholesterol levels and potentially impact heart health negatively. However, the overall consensus is that cheese, milk, and yoghurt have a "neutral" effect on heart health, meaning they do not significantly increase or decrease the risk of heart disease.
Cheese is indeed a good source of calcium, which is essential for maintaining strong bones and overall health. A 30-gram portion of cheddar cheese, for example, provides over a quarter of an adult's daily calcium requirements. Other cheese varieties, such as Parmesan, are also rich in calcium, offering 242 mg, or 19% of the daily value, per ounce (28 grams). While cheese is a good source of calcium, it is worth noting that other dairy products like milk and yoghurt are also excellent sources and tend to be lower in fat and salt.
In addition to calcium, cheese provides a small amount of vitamin D, which aids in the absorption of calcium from food. Lower-fat dairy options, such as semi-skimmed milk, contain less vitamin D than fuller-fat cheese, but eggs, oily fish, and fortified cereals are better sources of this vitamin.
When it comes to heart health, it is important to consider the overall diet and make informed choices. While cheese can be part of a heart-healthy diet, it should be consumed in moderation due to its high-calorie content and saturated fat levels. The Heart Foundation recommends that most of the fat in a heart-healthy diet should come from sources like fish, nuts, seeds, and healthy oils.
For those with heart disease or high cholesterol, reduced-fat or low-fat cheese options are recommended. These alternatives can help lower cholesterol levels and reduce the risk of cardiovascular issues. Overall, while cheese is a good source of calcium, it should be enjoyed as part of a balanced diet that includes a variety of other calcium-rich foods and heart-healthy options.
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Full-fat cheese may not be the best option
Dairy products, especially cheese, are a major source of saturated fat in the average American diet. Saturated fats tend to raise harmful LDL cholesterol, which can increase the risk of heart disease. However, research on the role of dairy in heart disease risk has been mixed.
Some studies have found that dairy fat was not associated with a higher risk of cardiovascular disease when compared with the same amount of calories from carbohydrates. Other studies have found no significant associations between dietary saturated fat intake and the risks of coronary heart disease, stroke, or cardiovascular disease.
However, it is important to note that the American Heart Association recommends limiting saturated fat to 5% to 6% of total daily calories, or about 13 grams per day for a 2,000-calorie diet. This is because eating too much saturated fat can increase the risk for heart disease and raises LDL (bad) cholesterol.
While cheese contains beneficial nutrients like protein and calcium, it is also high in saturated fat and sodium, which can be detrimental to heart health. As such, it is recommended to consume cheese in moderation, especially for those with heart disease. Low-fat or reduced-fat cheese can be a better option for those with heart disease or high cholesterol, as they contain less saturated fat while still providing the same savory cheesy taste.
In summary, while full-fat cheese may not have a direct link to heart disease, its high saturated fat and sodium content can be detrimental to heart health when consumed in excess. Therefore, it may not be the best option for those looking to maintain or improve their heart health. Instead, opting for low-fat or reduced-fat cheese, and consuming cheese in moderation as part of a balanced diet, may be a better approach for heart health.
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Low-fat cheese may be a healthier alternative
Cheese is a good source of calcium and protein, and it also contains small amounts of vitamin D, which helps us absorb calcium from food. However, it is also high in saturated fat and salt, which can increase the risk of heart disease by raising LDL cholesterol levels. As such, the American Heart Association recommends limiting saturated fat to 5%-6% of total daily calories.
While research on the role of dairy in heart health has been mixed, some studies have found that dairy fat was not associated with a higher risk of cardiovascular disease when compared with the same amount of calories from carbohydrates. Other studies have found no significant associations between dietary saturated fat intake and the risks of coronary heart disease, stroke, or cardiovascular disease.
For those who want to include cheese in their diet but are concerned about their heart health, low-fat cheese may be a healthier alternative. Low-fat cheese still provides the same savory cheesy taste, although it may not melt as well. For example, one ounce of low-fat cheddar has only one gram of saturated fat, compared to the regular variety, which has closer to five grams.
In addition to choosing low-fat options, those concerned about their heart health should also watch their portion sizes when consuming cheese. A generous handful of cheddar, for example, could easily weigh 50g, adding 230kcal (more than 10% of your daily requirement). Instead, try using a smaller serving of a vintage or mature cheddar, as most people tend to use less cheese when it is grated.
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Frequently asked questions
Cheese is high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, a 2023 study suggested that eating cheese may lower the risk of cardiovascular disease. Overall, unflavoured milk, yoghurt and cheese are considered 'neutral' for heart health, meaning they do not increase or decrease the risk of heart disease.
Mozzarella is a good option, as it is lower in sodium and saturated fat than other cheeses. Swiss cheese, goat's cheese, ricotta and mozzarella also fall on the lower side of the sodium scale.
If you have heart disease, it is recommended to eat cheese sparingly as a complement to food, not as the main dish.
